Follow 6-Steps weight-loss tips to lose weight with food allergies
Step 1: Selecting the Appropriate Diet Plan for Your Needs
If you have food allergies, it is crucial to be cautious when choosing a diet plan. With the multitude of diet plans available today, ranging from low-fat, low-carb, to low-calorie options, it can often be challenging to make a decision. It is advisable to avoid diets that involve consuming mysterious shakes or severely restrict your food choices to only one or two food groups. For instance, the grapefruit diet should be avoided. Instead, opt for diets that allow you to consume reasonable portions of a wide variety of foods.
Step 2: Figure out the the type of food allergy you have
If you have allergies to several types of protein, such as dairy, eggs, soy, and nuts, it is best to avoid low-carb diets. Also, if you experience oral allergy syndrome, characterised by tingling or swelling in the mouth after consuming certain raw fruits or vegetables, a raw food diet may present challenges for you.
Step 3: Prioritize Whole Foods
Avoiding restaurant and prepackaged foods that often contain excessive amounts of salt, sugar, and calories is essential for a healthy diet. People who prepare and consume meals at home generally have better weight management compared to those who rely on restaurants or take-out. As individuals with food allergies are already accustomed to preparing meals at home, providing an advantage that can be optimized for weight loss with some simple adjustments.
Add whole grains to your diet like brown rice instead of white rice. Whole grains, being richer in fiber, contribute to a quicker feeling of fullness.
Be mindful of fat intake. While it might be tempting to liberally pour oil into the pan for a stir-fry, measuring just one tablespoon of oil, you can better control the calorie content of your favourite dishes.
Step 4: Prepare Your Own Low-calorie Snacks
Ensure the most convenient on-the-go snack aligns with your healthy, low-calorie diet.
Prepare sliced vegetables and store them at the forefront of your refrigerator in containers.
Keep a fruit bowl readily accessible on your kitchen table.
Craft your own 100-calorie snacks. Portion out small bags of sunflower seeds or gluten-free pretzels, making them easy to toss into a lunchbox or purse.
Step 5: Maintain a Food Diary
You might already be monitoring the foods you consume to manage your allergies, but if not, maintaining a food diary is an effective method for weight loss. Whether online or using a traditional notebook and pencil, documenting what you eat, the quantity, and the timing can assist in recognizing emotional eating triggers and curbing mindless snacking.
Step 6: Seek Support from Your Social Circle
Having a strong support system can significantly contribute to the success of your weight loss journey. Involving your friends and loved ones can provide the encouragement and motivation you need to stay on track with your goals.
Consult Our Allergy Specialist for evaluating diet plans at Asian Institute of Allergy and Immunology Research Centre. Book for Consultation Now.